Is Walking the Perfect Exercise for Seniors?
Older adults are finding that physical and emotional wellness maybe rooted in going back to the basics. If you’re looking for a way to enhance your health, whether you’re already active or looking to reduce the amount of sedentary time in your day, lacing up your shoes and walking could be the perfect addition to your daily routine.
Is walking the perfect exercise for seniors? We’ll do our best to convince you!
Improved Mobility
Mobility decreases as we get older, and without a concentrated effort to keep our range of motion intact, we can quickly feel stiff and achy. Walking is a low-impact exercise that can help older adults maintain their mobility and range of motion. One study revealed that seniors who walked were 28% less likely to be unable to walk 400 yards without help and were 18% less likely to have any episode of physical disability after two years.
Mobility is crucial not only to walking and overall physical health, but also to being able to safely perform activities of daily living, such as showering, dressing, or grooming. For example, walking can improve mobility in the legs, allowing a senior to more confidently lift a leg in order to step into a pair of pants or to step up and over a bathtub wall to shower.
Lower Risk of Dementia
Cognitive health is just as important as physical health, and walking could positively contribute to how your brain ages. Studies have just begun to reveal the link between walking and dementia, but current research shows us that people who walk more than 3,800 steps per day have a reduced risk of developing dementia. Even better, it doesn’t matter if you are power walking or just strolling – dementia risk is lowered no matter how fast you are walking.
Enhanced Balance and Coordination
Practice makes progress and this is especially true when it comes to balance and gait. If you spend the majority of your day sitting in a favorite recliner, you slowly lose practice walking and adjusting your gait to meet the terrain around you. This can cause slower walking, a shuffling gait, and decreased balance response, all of which lead to an increased risk of falling.
Whether you use a walker, cane, or no mobility device at all, it is important to get up and walk multiple times throughout the day. Get that balance and gait practice while you are walking around the house to water your plants or out in the neighborhood for an afternoon stroll. It is all important!
Feelings of Confidence and Empowerment
Any type of exercise has positive effects on self-image and self-worth. Walking is no exception. Older adults who walk, whether around the block or miles on a trail, feel empowered and capable. If you are an avid walker already, consider boosting your emotional health by setting a goal for a certain number of blocks or miles per week. Then, see how you feel when you hit it!
Opportunities for Social Connection
Walking can be done alone or with a group. In either case, there is the opportunity to connect with others, which can lead to the positive benefits that come with socialization. If you walk alone, consider leaving the headphones at home and choosing a route that is busy. You’re more likely to wave and say hello to neighbors or passers-by, which can lead to a friendly conversation and connection. If you walk with someone else regularly, you’re already well on your way to positive socialization.
More Energy
Walking around the block is better for your energy levels than that afternoon cup of coffee. Moving your body can result in better blood circulation to the brain as well as the release of endorphins, the body’s “feel-good” chemicals, resulting in feeling refreshed and energized. This is especially helpful if you’re in an afternoon nap cycle that results in poor nighttime sleep. The next time you’re feeling sleepy mid-afternoon, try a walk instead of a nap to see how you feel.
Getting Started is Easy
Walking improves mobility, as well as cognitive and emotional health. It’s also easy, and inexpensive, to start adding it to your daily routine. Here are a few tips to get you started:
- Talk to your doctor about your walking goals. Follow their advice regarding your specific needs, abilities, and considerations.
- Invest in good, stable shoes. Work with your podiatrist to find a pair of walking shoes that will leave your legs and feet feeling comfortable, not sore. Look for a pair that you can easily put on and take off.
- Always tell someone when you’re leaving for a walk and where you’re going. Text a family member when you leave and when you return, or have a family member join you on a GPS tracking app like Life360 so that someone always knows where you are.
- Bring a bottle of water with you. Staying hydrated is key in all seasons, so take sips as you stroll.
- Head inside if you don’t have a safe place to walk outside. Indoor tracks are a great option, as they provide a smooth and safe surface that can eliminate the cracks and bumps of trails or sidewalks.
- Dress appropriately for the weather, understanding that you will likely warm up as you get moving. Consider layering so that you can take off layers as needed.
- Don’t overdo it. Adding too many steps or too much time at the beginning of your walking plan can result in injury and exhaustion. Add on a bit each week, seeing how you feel.
- Listen to your body. If you notice your lower back, hip, or feet are hurting, take it easy. Walking allows you to practice listening to what your body needs. Consult a physician as necessary.
- Bring along your mobility device. If you use a cane or walker, bring it with you on your walk. Better to be safe than sorry.
Here in the southern states, the winter season can be an ideal time to begin outdoor walking thanks to cooler temperatures and less humidity. If you decide to pick up a few extra miles these next few months, we are cheering you on!